This exercise strengthens the adductors, improves lumbo-pelvic stability, and shoulder and scapular stability. The addition of the weight on the bottom leg makes the exercise significantly more challenging.
Before you do this exercise, make sure you can perform regular Copenhagen planks (both short and long lever variations).
Coaching Tips:
- Extend your upper leg, and place your lower leg/foot on a box, bench, or other elevated surface. You may modify the exercise by keeping your upper leg bent at 90 degrees.
- Hold a weight on your leg just above your knee. You can support the weight with your hand, or let go. The weight should feel very stable. Start off using a light weight. I’m using 15 lbs and this is more than enough.
- Get into a side plank position from your forearm and lower leg/foot. Your shoulder should be above your elbow.
- Now use your adductors/inner thigh muscles and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from your spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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